WARM-UP
WE WILL START THIS WORKOUT WITH SOME BAND STRETCHING.
10 X BAND WARM-UP EXERCISE #1
10 X BAND WARM-UP EXERCISE #2
10 X BAND WARM-UP EXERCISE #3
10 X BAND WARM-UP EXERCISE #4
LET'S GO!
DO BELOW SEQUENCE OF EXERCISES 3 TIMES.
10 - 12 - 16
BARBELL SEAL ROW
Elevate the weight bench on both sides with weight plates so the barbell is just above the ground when your arms are straight.
Lie prone on the bench with the barbell underneath you with your upper body and hips on the bench and your legs off the end.
Squeeze your glutes and brace your abs to keep your back neutral.
Pull your elbows towards the hip until the barbell touches the bench.
Lower down towards the floor reset and repeat.
Best rep range: 8-12 (moderate load)
REVERSE FLUTTER KICK
Lie facedown on a flat bench, positioning your hips on its edge. Your legs should be straight with your toes high off the floor with your arms on top of the bench. Hold onto the front edge. Squeeze your glutes and hamstrings. Straighten your legs until they are level with your hips. This is the starting position. Lift your left leg higher than your right leg. Lower your left leg as you lift the right one. Continue moving in this manner until you have completed the number of reps in your set.
SCAPULA PULL
Begin in a normal pull-up position with a palms-away grip and hands shoulder-width apart. From a full, nearly passive hang (shrugged shoulders), draw your scapula down and together, thus raising your body slightly but without bending your arms as in a regular pull-up. The best learning cues are: Try to “bend the bar” and think about doing a reverse shrug (i.e. shoulders drawn downward). Do this, and you’ll feel your head shift backward and your chest raise upward, as your scapular pinch together. Hold the top position for one second, then return to the starting position. The range of motion is only a few inches. Do six to twelve reps, keeping nearly straight arms and tight spinal erectors and glutes throughout. At first, you may find this to be a difficult exercise (a sign that you’ve found a critical weakness to correct!), but resist the urge to overdo it.
SHORT BREAK
DO BELOW SEQUENCE OF EXERCISES 3 TIMES.
10 - 12 - 16
HALF KNEELING LAT PULLDOWN
Place the cable machine on the highest setting and grab the handle with one hand.
Get into a good half-kneeling position, knee underneath hip and ankle underneath knee with your glutes engaged and ribs down.
The knee that’s down on the same side that’s working.
Keep your shoulder down, and chest up and pull your elbow towards your hip.
Extend your arm towards the cable machine until your arm is straight.
Reset and repeat.
Best rep range: 8-16 (light to moderate load)
HYPEREXTENSION
Find a suitable place where you can have a strong grip for your feet. The angle is very important for this exercise, you need a chair/cussion that has the right hight and is soft. Straighten your back in a line and then lower your upper body slowly by bending at the waist. Lower your body until you feel the strain in your hamstrings and a full stretch in your lower back, exhaling on the way down. Your upper body should be near vertical in the down position, but only extend as far as you are comfortable with. Slowly return your body to the up position where your entire body is straight in line, inhaling on the way up.
BREAK TIME
DO BELOW SEQUENCE OF EXERCISES 3 TIMES.
22 LOW-MID-HIGH X SQUATTED ROW
Anchor: Secure the band(s) to the door with the door anchor at knee height. Attach each end of the band(s) to a handle. Grip a handle in each hand and squat 3 to 4 feet from the door while facing the door. Keep your head straight and chest up. Your arms should be straight out in front of you (forearms parallel with the floor.) Pull the handles until your hands are by your chest. Return to the starting position (controlling the resistance). Repeat. Hold the handles with a loose grip. Squeeze your shoulder blades together as you pull the handles back. Your arms should tight to your body as you pull.
16 LOW-MID-HIGH X FACE PULL
Grab the ends of the rope attachment with your thumbs pointing backwards. Keep your elbows down below your shoulder. You don’t want to raise them to the level of your shoulder. Then you turn the hands slightly and pull. By turning and rotating out you’re getting the external rotation of the shoulder to hit the rotator cuff which never gets worked in most conventional training programs. Start position is standing, holding a cable attachment in each hand with palms facing each other and thumbs pointed toward your face. Begin pulling the rope with elbows leading the hands as you pull backward and squeezing the shoulder blades as you get the end of the movement. Return to the starting position and repeat. To properly target your rotator cuff and not turn the movement into a bastardized row or shrug you need to ensure that the anchor point for the face pull is positioned above your head. The best, most athletic stance for the face pull is a square stance. The correct grip for the face pull is underhand with your thumbs pointed backward to get external rotation of the shoulder. You do not want your elbow beating your hand because it creates internal rotation with elevation of the shoulders yet again. Instead the hands should be beating the elbows in a race to the back. It's called a "Face Pull", so pull towards your face - best destination point is your nose.
WELL DONE!
SQUEEZE-OUT
LET'S DO A LITTLE SQUEEZE-OUT! PERFORM 3 SETS OF MAX GORILLA ROWS.
MAX X GORILLA ROW
WELL DONE!